If you know the misery of a migraine -- the nausea, vomiting, throbbing and light sensitivity -- you might be willing to do almost anything to avoid another headache. Instead of reaching for medicine, turn to your kitchen cupboard for a solution. Certain foods contain nutrients that may reduce migraine pain, and others can aggravate a headache. Reach for healing foods to relieve your pain and possibly prevent future headaches. If you choose to use food to medicate your headache, speak to your health practitioner before treating serious disease with food.
Foods with Vitamin B-2
You may be able to reduce the incidence of your migraines by increasing your vitamin B-2 intake. B-2 is known as riboflavin and is found in almonds, broccoli, eggs, milk, Brussels sprouts, whole grains, wild rice, spinach, soy, organ meats and yogurt. Vitamin B-complex supplements are available to increase your B-2 intake.
Magnesium-rich Foods
Magnesium helps reduce the spasms that occur in the capillaries and muscles of the head and neck, a primary factor in migraines. Increase the number of magnesium-rich foods in your diet, such as beet greens, black walnuts, blackstrap molasses, baked potatoes, bananas, cantaloupe, basil, leafy green vegetables, oat flour, dill, dried mustard, soy, sage, tofu, spinach, Brazil nuts, cashews, peanuts, almonds, pumpkin seeds and cumin. Women need to raise their magnesium levels during their menstrual cycle if migraines are a problem then.
Foods with Tryptophan and 5-Hydroxytryptophan
5-hydroxytryptophan, or 5-HTP, and tryptophan are amino acids that act on the brain, telling it to release serotonin, the "feel good" neurotransmitter. Tryptophan comes directly from foods you eat, and 5-HTP is synthesized from tryptophan and is available as a supplement. Low levels of serotonin in the blood may trigger migraines. 5-HTP supplements may help raise the serotonin level and may be as effective as certain prescription drugs in reducing the frequency and intensity of a migraine attack, says the University of Maryland Medical Center. Do not take 5-HTP supplements if you take antidepressants or supplements such as SAMe or St. John's wort. You can still get a dose of tryptophan if you eat foods high in this amino acid. Turkey has the highest content of tryptophan, followed by black-eyed peas, walnuts, almonds, brown rice, whole grains and sesame seeds.
Foods with Omega-3 Fatty Acids
Omega-3 fatty acids may be helpful in controlling migraine symptoms by providing nutrients for proper brain function. In addition, omega-3 fatty acids are reputed to reduce inflammation throughout the cardiovascular system, which may have an effect on the capillaries of the head and may help relieve migraines. Foods high in omega-3 fatty acids include sardines, herring, tuna, salmon, mackerel, halibut, flaxseeds, flaxseed oil, olives, olive oil, soybeans, pumpkin seeds and walnut oil.
References
- University of Maryland Medical Center: Migraine Headache
- MayoClinic.com: Migraine
- "Modern Nutrition in Health and Disease"; Maurice Shils; 2005
